The short spine exercise, according to fitness expert Garima Goyal, helps tone and strengthen the gluteal and hamstring muscles in the legs.
Varun Dhawan is known for his commitment to perfection, whether it’s in his film roles or his dedication to fitness. His Pilates trainer, Namrata Purohit, recently shared a glimpse of the Bhediya actor mastering the short spine exercise on the Pilates reformer.
Purohit expressed her admiration by saying, “Just looking at you do the short spine exercise on the reformer Pilates makes my spine feel good,” on her Instagram Stories.
Let’s take a closer look at this exercise.
Fitness expert Garima Goyal explains that short spine exercise involves precise and coordinated movements that engage the core muscles to articulate the spine effectively.
How to perform the short spine exercise:
1. Begin by rotating your legs to a parallel position.
2. Hinge your legs toward your chest while lifting your hips away from the carriage.
3. Ensure the reformer is back at the stopper at this point.
4. Rotate your legs back to an external rotation and bend both knees.
5. While keeping your heels anchored, articulate your upper body down. When you can no longer do so, take the heels to the hips and press out back to the starting position.
6. Repeat this sequence 3-5 times.
Why should you do it?
The short spine exercise enhances body flexibility, particularly in the lower back and hamstrings. It helps balance the back muscles, improving spinal alignment and articulation. This exercise also tones and strengthens the gluteal and hamstring muscles in the legs.
Balance is crucial at any age and is necessary for everyday activities like walking and various nonlinear movements involving coordination, such as reaching and twisting. The exercise enhances balance and gait not only through core strengthening but also because of its focus on alignment.
Furthermore, this exercise engages the core muscles to balance the body, strengthening the abdominal muscles. The core plays a vital role in supporting and stabilizing the body. Strengthening the core can decrease back and hip pain, reduce pelvic floor dysfunction, and provide the power for explosive movements, earning it the nickname “the powerhouse.”
Garima Goyal explained that Pilates focuses on the deeper abdominal muscles and the pelvic floor, promoting both contraction and release, which is a clear indicator of strength. These muscles act like a brace, lifting and supporting the organs while also protecting and stabilizing the back, ultimately reducing back pain.
